Direct from the Fitness Asylum, Fitness and Wellness Information with a Twist(ed) Sense of Humor

Scroll down for more

SCROLL PAST POSTS for Fitness Programs & Specials

12/03/2010

Are You a 90 Pound Weakling?

Probably.

Check the chart below to see if you meet the criteria for minimum acceptable strength levels. I'm not talking powerlifting strong; I'm just talking about basic functional strength so that you can handle basic physical activities throughout your day.**

Seriously, it's time to take a close look at how strong (or weak) you are, and to start planning to get stronger in 2011.

No excuses.

Guys, it's ridiculous how easy it is for you to put on muscle if you eat clean, train hard, and recover properly.

Ladies, I don't want to see you using pink 3-pound dumbbells or hear any more whining about getting "bulky." Please.

*Free weights/good form/full ROM/ no aids
BW= body weight
In pounds, reps or time. You can figure it out.

ExerciseMenWomen

90 degree Squat 315/ 95 or .75 BW
1.5 BW

Bench Press 225/ 65 or .50 BW
1.25 BW

Dead lift 315/ 115 or BW
1.5 BW

Standing Mil Press 105 45

Push-up 30 5

Dips 20 1

Pull-ups 10 1

Ez Bar Curl 80 35

Elbow Plank 1:30 1:30

How'd you fare? Twitter me @ fitnessasylum1 if you met all of the minimums. I'll enter you in a drawing for an asylum towel and a supplement t-shirt.

You want my numbers? Just let me know and I'll send them too you. ( Yes, I exceeded every minimum.)

Now that you know where you stand, get some professional help to design a program to get you to the minimums...and beyond.

Pageviews last month

Search This Blog

Followers

Mobile CREDIT CARD acceptance

Commit Today & Get Crazy Fit!

Give the Gift of Health & Fitness

The Buddy System

2-Person Small Group Training

Trio

3-Person Small Group Training

The Quad

4-Person Small Group Training

MMA-style Fitness Program THE MAULER

The Mauler is a Knockout!This program is an MMA-style intensive training program based on the renowned Intocombat ™ S.A.I.D. training developed by J.C.Santana at the prestigious Institute of Human Performance in Boca Raton.

You will experience insane metabolics like our core building “psychotic episode” and the quad scorching “incinerator”; you will learn to overcome the psychological barriers to extreme training, and you will train with our toughest training equipment, like the Punisher sled, Jungle Gym 2 ™, Fat Gripz ™and the Battling ropes

This is a demanding training regimen for MMA fighters or for those who want to train like one. The program combines exercise science with combat functional training to create bulletproof winners- inside the cage or in the real world.

SHARE

We're Mad About This Gear

Blog Archive

Feedjit

One Giant Leap: Partnership to Offer Soft Plyometrics

Although it will never make CNN anytime soon, I consider the following very positive and encouraging news. As per the blog description, my intention is to stimulate dialogue and the exchange of intelligent ideas between fitness and rehabilitation professionals. I am indeed happy to announce that the first step towards a joint pilot project has been confirmed today between yours truly and Rebecca Foss, owner and “Head Lunatic” at Fitness Asylum near Tampa, Florida USA.

Just what is Fitness Asylum? I can tell you quite confidently that it isn’t a place for those who consider fitness as a “social activity”. Don’t plan on reading a magazine while you are doing your cardio…and don’t bother with doing your hair before you go. It’s serious cutting edge fitness and “only serious applicants need apply”! Go the website http://www.fitnessasylumweb.com/ and you’ll see why: Kettlebells, training ropes, and medicine balls (among others) are the order of the day. Paradoxically, it is well equipped with Special Population Training Programs as well. This is precisely the professional attitude and superior frame of mind that separates the true fitness professional from the rest…and I am glad to have the opportunity to share some of my ideas with the “lunatics” who roam the halls of Fitness Asylum.

The pilot project revolves around the implementation of the Soft Plyometrics concept and techniques into the protocols of the serious athletes at Fitness Asylum. As the project evolves, I will be sharing the observations and conclusions on this blog and using this valuable information to formulate improvements and new applications. In order to move forward, you need to push the envelope and step “outside the box”…ask the questions and seek the true answer…and most of all, work just outside your comfort zone.

Much more to come!

Gavin (newly admitted Lunatic)

Satisfied Client Testimonial

I suffer from fibromyalgia and patellar tendonitis. I have never been able to exercise on a regular basis until Rebecca custom-designed a program that helped me rehab my knees and work around my fibro flare-ups. I've lost weight, reduced my cholesterol, and reduced the number of severe fibro flare-ups that I experience.

I sleep better and have more energy, too!

Anna S.

Thumbtack Client Review

Satisfied Client Testimonial

“Working with Rebecca is a great experience. I learned ways to build my core strength and what exercise build which muscles. This training has helped a lot with the consistency of my golf game. I've gotten stronger, have better control, and my balance has improved. All because of my amazing trainer! Thank you." Kelly H

Satisfied Client Testimonial

Rebecca has been preparing me to take a physical assessment at work. Some of the required exercises I had never been able to accomplish. Rebecca evaluated my strengths and weaknesses and prepared a challenging plan to meet our tight deadline. It’s been difficult but rewarding and I never would have pushed or challenged myself without her expert guidance and assistance. Rebecca is supportive and encouraging as well as results oriented. I look forward to increasing my fitness level with Rebecca in the future. Gail P.

Satisfied Client Testimonial

“I needed a back strength program to help me max-out my performance on the USMC PFT pull-up test. Rebecca designed a program to help me out. I was stuck at 15 reps, but needed 20. After about seven weeks, I got to 20 for the first time. That’s 100% score! Thanks , Rebecca” Scott R.

Satisfied Client Testimonial

Although I’ve worked-out my entire life and had personal trainers that worked at some of the large national chains, I’ve never met anybody who is so knowledgeable about fitness! Rebecca is smart, funny (and insane). She introduced me to many new concepts, keeps the training fun AND challenging, and really cares about me as a person. I’ve gotten the best results ever! I can’t wait to see what she’s got in store for me next! Barb A.

Awesome Workout!

Awesome Workout, Rebecca! Pam B.

I really enjoyed today's workout. Thanks, Rebecca! A. Smith

Today was great! T. R.

I think changing my workouts has already made a difference...I was down 5 lbs. from (last week)... I'm really looking forward to trying the KB workout again... M.E.

I just want to thank you for always being such a great listener and "cheerleader"... we hired a "trainer" but have gotten so much more than that...thanks for being you... M.E.

Thanks again, today was awesome! Howard E.

This morning was great! I like that you take us out of our comfort zone...the metabolic routines...will really help me achieve my body composition goals. I am enjoying them very much...there is so much more you can teach us and help us with.. Michelle